Jersey Devil CrossFit – CrossFit

Weightlifting

Split Jerk (Build to a 1 Rep Max)

Metcon

Metcon (Time)

For time:

75 Double Unders

20 Bar Muscle Ups

10 Squat Cleans 115/75

75 Double Unders

15 Bar Muscle Ups

15 Squat Cleans 115/75

75 Double Unders

10 Bar Muscle Ups

20 Squat Cleans

75 Double Unders
Bar muscle ups can be scaled with burpee pull ups or by reducing the amount of reps per round to 15-10-5 or 12-6-3 depending on your current capacity.

Single unders @ 150 per round